Beat Bloat With These 9 Smart Food Swaps

You don't need the threat of another bathing suit season to make you get serious about slimming your middle (though, honestly, that doesn't hurt). If you've ever worn a baggy shirt to cover your belly, or worse—had someone ask when you're due (we can't believe people still do that)—making these simple food and beverage swaps can help you lose the bloat, naturally.

Eat this: Add zing to your meals with salt-free seasoning blends such as the Original and Italian medley Mrs. Dash.

Not that: Salt, salt-based seasonings, and highly processed foods

Why? You may be attracted to your saltshaker, but water is, too. When you take in high amounts of the salty stuff, you’ll temporarily retain more fluid, contributing to that sluggish feeling, a puffy appearance, and extra water weight.

Eat this: Use one slice of whole grain bread for your sandwich at lunch and pack in extra protein with turkey slices and low-fat cheese.

Not that: High-carb foods like bagels, pasta, pretzels, and cereals

Why? As a backup energy source, your muscles store a type of carbohydrate called glycogen. Every gram of glycogen is stored with about 3 grams of water. But unless you have a vigorous exercise routine, you don't need all this stockpiled fuel. When you decrease the carbs, you'll temporarily train your body to access this stored fuel and burn it off. At the same time, you'll drain off excess stored fluids.

Eat this: Of course you should eat veggies, just eat them cooked—steaming is quick and easy (but remember to skip the salt). Instead of fresh fruits, eat canned varieties in natural juice or small portions of dried fruit, such as raisins and dried plums.

Not that: Raw vegetables and fruits

Why? Obviously we're not saying to never eat fresh fruits or veggies, but if you're trying to look more svelte, opt for cooked over raw. A half-cup serving of cooked carrots delivers the same nutrition as one cup raw, but it takes up less room in your GI tract. The same goes for fresh fruits: Compare the size of a few grapes to a few raisins. Big difference.

Why? You may love your food to be four-alarm spicy, but you'll have to lay off the barbecue sauce and garlic for a few days while reducing bloat. Spicy foods can stimulate the release of stomach acid, which can cause irritation.

Eat this: If you chew gum by habit or just like to bite down on something crunchy, reach for some nuts, like roasted or raw unsalted sunflower seeds.

Not that: Gum

Why? When you chew gum, you swallow air. All that air gets trapped in your GI tract and causes pressure, bloating, and belly expansion—none of which help flatten your middle. (Need more convincing? Check out these 6 gross side effects of chewing gum.)

Eat this: You should eat your veggies cooked—but there are a few to take off your shopping list while debloating, such as gas-producing veggies like Brussels sprouts. Instead, cook up green beans, mushrooms, and squash for a delicious dinner side.